1 (2 ounce) hamburger bun, torn into pieces (can also substitute about 1 cup of breadcrumbs)
3 tbsp olive oil, divided
1 garlic clove, minced
1 can (15 ounces) black beans, low sodium, drained, can divided
¾ tsp chili powder
1 tbsp cilantro, chopped (can also omit or substitute another herb, like parsley)
¼ tsp kosher salt
1 large egg, lightly beaten PLUS 1 egg white, lightly beaten
Place bun in a food processor (or blender) and pulse until it turns into crumbs and transfer to a large bowl. Add 1 tbsp oil, garlic and ¾ can of beans to food processor and pulse until mixture makes a thick paste.
In bowl with the bread crumbs stir in bean mixture, remaining ¼ can of beans, chili powder, cilantro, salt and eggs until combined. Divide mixture into 4 equal portions, shaping each portion into a patty. Heat sauté pan on medium heat; add remaining 2 tbsp oil. Add patties to pan and cook about 4 minutes or until bottoms are browned. Flip and cook 3-4 minutes or until patties are cooked throughout.
Yield: 4 servings
Nutrition Information per Serving (per patty):
Calories: 250 • Protein: 10g • Sodium: 355mg • Carbohydrate: 25g •
Fiber: 6g • Fat: 13g • Sat Fat: 2g
Make it a Meal
Protein: 1 serving black bean burger (1 patty)
Starch: 1 bun (170 calories)
Vegetable: 1 cup carrot sticks or baby carrots (50 calories)
Burger Topping(s): ¼ avocado, sliced (60 calories) plus onion slices (5 calories)
Leftovers? Place black bean patty on ½ a whole wheat English muffin. Add slice of cheddar cheese and place under the broiler (or in toaster oven) to make an open-face black bean burger melt. Pair with a side of mixed greens.